Colon cancer, also known as colorectal cancer, is the third most common cancer diagnosed among both men and women in the world.

According to the World Health Organization (WHO), an estimated 1.8 million new cases of colorectal cancer are diagnosed globally each year. While there are several factors that can increase one’s risk of developing colon cancer, there are also steps that can be taken to reduce the risk of this deadly disease. Below are ten ways to reduce the risk of colon cancer.

1. Eat a Healthful Diet

Eating a healthful diet is essential to reducing the risk of colon cancer. A diet high in fruits, vegetables, and whole grains can help prevent cancer development. These foods have anti-inflammatory properties that help protect your body from cancer.

On the other hand, a diet high in red and processed meats, alcohol, and unhealthy fats can increase the risk. It’s recommended to limit red and processed meats consumption and avoid or limit alcohol intake to reduce the risk of colon cancer.

2. Get Moving

Inactivity and obesity have been linked to an increased risk of colon cancer. Exercise can help maintain a healthy weight and reduce the risk of colon cancer.

It’s recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week to maintain your health and reduce the risk of colon cancer.

3. Quit Smoking

Smoking doesn’t just increase the risk of lung cancer; it’s also a risk factor for colon cancer. When you quit smoking, you reduce your risk of developing colon cancer, and your body will start healing from the harm caused by smoking.

Quitting smoking is a challenge, but it’s worth the effort.

4. Screen for Colon Cancer

It’s essential to get screened for colon cancer regularly, especially if you’re over 50 years of age or have a family history of colon cancer.

Screenings can detect precancerous changes or signs of early-stage cancer, which can be treated before the cancer progresses. Different screening options are available, including colonoscopy, virtual colonoscopy, flexible sigmoidoscopy, stool tests, CT colonography, and others, and your doctor can help you decide which is best for you.

5. Drink Water

Drinking plenty of water is also a good way to reduce the risk of colon cancer. Water helps your body eliminate toxins and waste products that could otherwise damage your cells and lead to cancer development.

It’s recommended to drink at least eight glasses of water every day to maintain healthy hydration and reduce the risk of colon cancer.

6. Reduce Stress

Chronic stress and anxiety can affect your overall health and increase the risk of various diseases, including colon cancer. To reduce stress, you can try relaxation techniques such as meditation, breathing exercises, yoga, or tai chi.

Engaging in enjoyable activities such as art, music, or reading can also help you relax and reduce stress.

7. Limit Alcohol Consumption

Drinking alcohol increases the risk of various cancers, including colon cancer. The more alcohol you drink, the higher the risk of developing this disease.

If you drink alcohol, it’s best to limit your intake to one drink per day for women and two drinks per day for men.

8. Take Supplements

Studies have shown that taking certain supplements can help reduce the risk of colon cancer. These supplements include vitamin D, calcium, folic acid, and selenium.

However, before taking any supplements, you should talk to your doctor to see if they’re right for you and if you need to take them regularly.

9. Get Adequate Sleep

Getting enough sleep is essential for good health. Sleep helps your body repair damaged cells, reduce stress, and boost your immune system. Chronic sleep deprivation can increase the risk of colon cancer and other cancers.

It’s recommended to get at least 7-8 hours of sleep every night to maintain your health and reduce the risk of colon cancer.

10. Know Your Family History

If you have a family history of colon cancer, you’re at higher risk of developing the disease.

Knowing your family history can help you take steps to reduce your risk, including getting screened more frequently and making lifestyle changes such as adopting a healthier diet and exercising regularly.

Overall, reducing the risk of colon cancer involves adopting a healthy lifestyle and taking preventative measures such as regular screenings.

By getting screened regularly, maintaining a healthy diet and weight, quitting smoking, drinking plenty of water, and limiting alcohol consumption, you can reduce your risk of colon cancer.